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Estimated Calories Burned:
224-477

Equipment Needed:
Dumbbells

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - V-Worms
02 - Fly Hold Press L
03 - In & Out Deadlifts
04 - Fly Hold Press R
05 - Stacked Foot Push
06 - Open Shoulder Curls
07 - In & Out Mowers L
08 - Pull-Over Push-ups
09 - In & Out Mowers R
10 - F2B ISO Leg Crawls
11 - Alt Squat Clean Press
12 - Sumo Deadlifts
13 - DB Bridge Chest Press
14 - DB Bridge Chest Flys
15 - W Curls
16 - Lawn Press L
17 - Twist Curls
18 - Lawn Press R
19 - Elevated Push Jacks
20 - Kneeling Rows
21 - Twisting Piston Press
22 - Back Fly Deadlifts
23 - T-Crawls
24 - High Pull Curls
25 - ISO DB Chest Press L
26 - Skull Crushers
27 - ISO DB Chest Press R
28 - Lawn Mores L
29 - S2S Step Curls
30 - Lawn Mores R
31 - Pike-Back Push-ups
32 - 12 to 3 Lunges
33 - Side Plank Flys L
34 - Inchworm Push
35 - Side Plank Flys R
36 - 12 to 3 Curls
37 - Tri-Switch Rows
38 - Wild Thing Push-ups
39 - ISO Leg Deadlifts L
40 - FWD Press Lunge
41 - ISO Leg Deadlifts R
42 - Dbl Curl Stacks
43 - Renegade Push-ups
44 - Back TI Raise
45 - Open Curl Press
46 - ISO Row Flys L
47 - Shoulder Shrugs
48 - ISO Row Flys R
49 - Ladder Push-ups

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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